Jan 5, 2015

Tuesday 15.01.06

Main WOD
5 RFT

- 30 Wall Balls 20/14#
- 15 Pull Ups

Skill Work: Snatch
Burgener Warm-Up w/ PVC
- 5x 3 Snatch Grip Push Press & Overhead Squat

Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: Target time for this WOD is 8 to 13 minutes depending on your scaling options for Pull Ups. Spend some time loosening up your shoulders and legs. During your warm up, determine how you will break up each set of wall balls (30 straight, 20-10, 15-15, 10-10-10) and pull ups (15, 8-7, 5-5-5). Don't wait until round 3 to figure out your game plan.
  • The wall ball movement begins as a front squat and follows through to a push press/shove that sends the ball up and forward to the target from which it rebounds back to the throwers outstretched arms where it is “absorbed” back into the squat. When perfected, each shot looks identical to the one before, and the ball’s contact and departure are gentle and smooth.
  • The pull-up points of performance include pulling yourself upward until your chin is over the bar and completing the exercise by slowly moving to the hanging position. Based on where you are at, these could be strict, kipping, jumping, or banded. CLICK HERE FOR MORE PULL UP TIPS!
Skill Work: Begin by watching the Burgener Warm Up by CLICKING HERE. For more information, read the CrossFit Journal article by CLICKING HERE. Perform 3-5 reps of each movement before moving on to the next one. The sequence is as follows, always in this order:
  1. Down and up
  2. Elbows high and outside
  3. Muscle snatch
  4. Snatch land
  5. Snatch drop
  6. Hang power snatch
The Snatch Grip Push Press and Overhead Squat are the first two lifts of the Burgener skill transfer exercises for the Snatch. Watch the VIDEO HERE.
  • The snatch grip push press is very similar to the push press, the only difference is that the bar is placed on the back with a snatch grip width. How you perform the movement is the exact same as a push press; make sure your dip and drive off the heels, have explosive hips that are moving vertically, not horizontally (just like the down and up in the Burgener Warm Up), and create speed on the bar with the legs, so the arms can be used as little as possible. When driving the bar up to the overhead position, make sure the path of the bar is a straight line, and it stays right behind your ears. Do not drive the bar backwards.
  • The first movement you perform in overhead squats is the snatch push press. Once you have the weight overhead, make sure your armpits are pointed forward. The bones need to be stacked to achieve the maximum amount of weight overhead. Performing the squat with weight overhead, we need to make sure we keep the torso as vertical as possible. To achieve this position, we need to make sure we have a tight core, drive our knees out to the sides – not allowing them to cave in, and the knees need to go out in front of the toes. If you perform a squat with vertical shins(knees and ankles stacked), your chest will drop forward causing the shoulders to roll forward, and you will lose the ideal position and stability of the shoulders. Overhead squat is a great exercise for core stability. Add a two second pause at the bottom if you struggle with this movement.

3 comments:

Chuck Lawrence said...

9:43 Rx.

Really enjoyed the bar work today. Good job 0545 group for sticking around after!

Sean Carmody said...

12:24 Rx

Ross said...

IMCF SD DET

12:07, finished and decided, didn't push myself hard enough let myself rest too much on WB, Pullups went really well only broke on the last set for the last 5 reps.

Snatch Grip PP and OHS
3@95
3@135
3@155
3@175
3@195